{"id":7473,"date":"2018-09-17T10:04:41","date_gmt":"2018-09-17T08:04:41","guid":{"rendered":"https:\/\/nomen.es\/?p=7473\/"},"modified":"2018-09-17T10:04:41","modified_gmt":"2018-09-17T08:04:41","slug":"decaleg-de-alimentacio-saludable","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/decaleg-de-alimentacio-saludable\/","title":{"rendered":"Dec\u00e0leg de l’alimentaci\u00f3 saludable"},"content":{"rendered":"

Avui et portem el dec\u00e0leg de l’alimentaci\u00f3 saludable, pren nota.<\/p>\n

Les 10 regles de l’alimentaci\u00f3 sana<\/h2>\n

Fracciona la teva ingesta<\/strong><\/h3>\n

A part de realitzar les 3 \u00e0pats principals, una bona idea \u00e9s incloure dos \u00e0pats m\u00e9s a mig mat\u00ed i a mitja tarda per berenar. Aquestes preses no han de ser molt voluminoses ni cal\u00f2riques, podria ser una pe\u00e7a de fruita, un grapat de fruits secs amb un iogurt, un entrep\u00e0 petit … aix\u00f2 t’ajudar\u00e0 a arribar al seg\u00fcent \u00e0pat amb menys gana i ansietat, i menjar quantitats m\u00e9s redu\u00efdes, per\u00f2 suficients, de forma m\u00e9s tranquil\u00b7la.<\/p>\n

Pren 5 racions de fruites i verdures al dia<\/strong><\/h3>\n

El consum de vegetals \u00e9s un bon aliat per augmentar el consum de fibra i micronutrients, a m\u00e9s com tenen un alt contingut d’aigua, el seu valor cal\u00f2ric \u00e9s for\u00e7a baix. Per la seva composici\u00f3 nutricional, aporten sacietat i rebaixen la densitat cal\u00f2rica dels \u00e0pats. Encara que el m\u00e9s habitual \u00e9s dividir en 3 racions de fruita, que es poden posar en qualsevol moment del dia, i 2 de verdura, un en el menjar i una altra en el sopar. Tamb\u00e9 es poden incloure verdures per esmorzar, mig mat\u00ed o el berenar, com palets de pastanaga, api, cogombre, etc., pebrots escalivats en una torrada, tom\u00e0quet i enciam en un entrep\u00e0 vegetal … Les opcions s\u00f3n molt variades!<\/p>\n

Beu prou aigua<\/strong><\/h3>\n

L’aigua ha de ser la beguda per excel\u00b7l\u00e8ncia de la dieta. Cal prendre entre 2 i 2,5 litres d’aigua al dia, incloent l’aigua que contenen els aliments. Recorda que cal beure aigua abans d’arribar a tenir set, ja que la set \u00e9s una de les primeres senyals que et mana el cos que necessita aigua. Podeu fer servir infusions sense sucre o aigua saboritzada amb fruites i verdures naturals perqu\u00e8 et sigui m\u00e9s f\u00e0cil.<\/p>\n

Inclou aliments integrals en la teva alimentaci\u00f3<\/strong><\/p>\n

No cal canviar tots els productes blancs per integrals, per\u00f2 pots fer la meitat de les racions de cereals en forma de cereals integrals, aix\u00ed li donar\u00e0s un plus a la teva dieta de fibra i vitamines del grup B. Aqu\u00ed pots llegir m\u00e9s sobre els cereals integrals<\/a>.<\/p>\n

Augmenta el consum de llegums<\/strong><\/h3>\n

Inclou els llegums en la teva alimentaci\u00f3 de 2 a 4 cops a la setmana. Aquestes tenen un alt valor nutritiu pel seu contingut en carbohidrats complexos, prote\u00efna vegetal, fibra, vitamines i minerals. Poden ser una bona font de prote\u00efnes en dietes vegetarianes i veganes si es combinen amb cereals. Si vols saber m\u00e9s sobre els llegums, pots trobar-ho en l’article “Descobreix els llegums en el seu any<\/a>!”.<\/p>\n

Pot\u00e8ncia el consum de peix<\/strong><\/h3>\n

El consum de peix sol estar despla\u00e7at a causa del consum de carn, \u00e9s per aix\u00f2 pel que cal intentar potenciar el consum de peix. Inclou el peix 4 o 5 vegades a la setmana, intentant que la meitat almenys sigui peix blau. El peix aporta greixos saludables a m\u00e9s de prote\u00efnes de qualitat.<\/p>\n

Limita el consum de carn vermella i carns processades<\/strong><\/h3>\n

Cal consumir entre 3 i 4 vegades carn a la setmana, escollint la carn blanca per davant de la vermella. Les carns vermelles i sobretot les carns processades tenen un major contingut de greixos, sobretot greixos saturats, per aix\u00f2 \u00e9s millor limitar el seu consum a 1 o 2 cops a la setmana de carn vermella i un cop com a m\u00e0xim de carn processada (comptant que , si es consumeixes carn processada, tamb\u00e9 compt\u00e9s com carn vermella).<\/p>\n

Inclou els ous en la teva alimentaci\u00f3<\/strong><\/h3>\n

Pots consumir tradicionalment entre 2 i 4 ous a la setmana. Sempre s’havia considerat que el consum d’ou augmentava el colesterol. Recentment s’ha vist que, tot i que l’ou t\u00e9 un contingut de colesterol elevat, el mateix ou t\u00e9 subst\u00e0ncies que eviten l’absorci\u00f3 del colesterol i, per tant, no eleven els seus valors en sang. Per aix\u00f2 actualment no es considera que hi hagi problema en menjar un ou al dia com a raci\u00f3 proteica, encara que s\u00ed que es recomana variar el tipus d’aliments per tenir una alimentaci\u00f3 m\u00e9s completa.<\/p>\n

Pot\u00e8ncia el consum de greixos saludables<\/strong><\/h3>\n

No tots els greixos s\u00f3n iguals, cal potenciar el consum de greixos saludables com els insaturats i limitar el consum de greixos no saludables, com els insaturats i trans. Podem trobar aquests greixos saludables en aliments com l’oli d’oliva verge extra, el peix blau, la fruita seca i llavors oleaginoses i l’alvocat, per exemple.<\/p>\n

Tingues un estil de vida actiu<\/strong><\/h3>\n

Encara que no es tracti d’aliments en si, no hem de tractar de forma separada l’alimentaci\u00f3 amb l’estil de vida, ja que s\u00f3n els dos pilars per tenir uns h\u00e0bits de vida saludables. Cal tenir un estil de vida actiu, \u00e9s a dir, fer una mica d’esport, aprofitar per anar caminant a la feina o a la compra, sobretot si tens un treball sedentari. Veur\u00e0s com fer esport i moure activen el cos i la ment!<\/p>\n

 <\/p>\n

Quants punts tens incorporats en la teva alimentaci\u00f3? T’animem a que a poc a poc anyades els que et falten per tenir una alimentaci\u00f3 m\u00e9s saludable.<\/p>\n","protected":false},"excerpt":{"rendered":"

Avui et portem el dec\u00e0leg de l’alimentaci\u00f3 saludable, pren nota. Les 10 regles de l’alimentaci\u00f3 sana Fracciona la teva ingesta A part de realitzar les 3 \u00e0pats principals, una bona idea \u00e9s incloure dos \u00e0pats m\u00e9s a mig mat\u00ed i a mitja tarda per berenar. Aquestes preses no han de ser molt voluminoses ni cal\u00f2riques, […]<\/p>\n","protected":false},"author":2,"featured_media":7433,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[147],"tags":[],"class_list":["post-7473","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-equilibrada-ca"],"acf":[],"yoast_head":"\nDec\u00e0leg de l'alimentaci\u00f3 saludable - Blog de Nomen<\/title>\n<meta name=\"description\" content=\"Avui et portem el dec\u00e0leg de l'alimentaci\u00f3 saludable, 10 regles per menjar de la millor manera. 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